Should I Cut Carbohydrates? (Spoiler Alert: They're Not the Enemy)

In the world of nutrition, carbohydrates have a bit of a bad rap. Low-carb diets are everywhere, promising quick fixes and miraculous weight loss. But what if I told you that carbohydrates aren't the enemy they're often made out to be? In fact, they're essential for your body and mind to function optimally. Let's dive into the science.

The Science Says: Your Brain Loves Carbs

Your body is an obligate glucose user. What does that mean? Simply put, your brain and nervous system absolutely depend on glucose (which comes from carbohydrates) to function properly. Think of glucose as the premium fuel for your most important organs.

Without it, things start to go a little haywire.

When you drastically cut carbohydrates, your body enters a state called ketosis. While some diets promote this, it's often a sign that your body is searching for an alternative fuel source. You might experience fatigue, irritability, difficulty concentrating, and even headaches – often referred to as the "keto flu." Your brain is literally craving the glucose it needs to thrive.

Not All Carbs Are Created Equal

This is where the nuance comes in. When we talk about "carbohydrates," we're often lumping together vastly different types of foods. The key distinction is between refined carbohydrates and unrefined (or complex) carbohydrates.

• Refined Carbohydrates: These are typically processed foods that have had most of their fibre and nutrients stripped away. Think white bread, pastries, sugary cereals, and most packaged snacks. They provide a quick burst of energy, but often lead to a rapid blood sugar spike followed by a crash.
  

• Unrefined Carbohydrates: These are whole, unprocessed foods that retain their natural fibre, vitamins, and minerals. Examples include whole grains (oats, quinoa, brown rice), legumes (beans, lentils), starchy vegetables (sweet potatoes, corn), and, yes, fruits. They provide a slower, more sustained release of energy and are packed with beneficial nutrients.

Hate to Break It to You: Fruits and Vegetables Are Carbs!

Yes, that's right! Those super-healthy foods you're told to eat more of – fruits and vegetables – are carbohydrates. And there's growing evidence that we should aim for 10 portions of them per day for optimal health. Imagine cutting out all carbs and missing out on the incredible array of vitamins, minerals, antioxidants, and fibre that these foods provide! It would be a huge disservice to your health.

How to Reduce Refined Carbs Sustainably

The goal isn't to eliminate carbs, but to choose the right ones. Here's how you can reduce refined carbs and embrace complex, unrefined carbohydrates sustainably:

1. Swap Smarter: Instead of white bread, choose wholemeal or whole-grain options. Opt for brown rice or quinoa instead of white rice.

2. Embrace Whole Grains: Incorporate oats, barley, and farro into your meals.

3. Prioritise Produce: Fill half your plate with non-starchy veg at every meal. Snack on fruits and veg.

4. Read Labels: Be mindful of hidden sugars and refined flours in packaged foods.

5. Cook at Home: This gives you full control over your ingredients.

The Power of PFF: Carbs Alone Won't Keep You Satiated

While carbohydrates provide immediate and sometimes slow-burning energy, they often aren't enough on their own to keep you feeling full and satisfied for long. This is where the power of PFF comes in:

• Protein: Helps build and repair tissues, and is incredibly satiating.

• Fats: Provide sustained energy and contribute to feelings of fullness.

• Fibre: Adds bulk to your meals, aids digestion, and slows down sugar absorption.

  
  

When you combine carbohydrates with adequate protein, healthy fats, and plenty of fibre, you create a balanced meal that provides sustained energy, stable blood sugar, and lasting satiety. So, don't just eat plain toast; add avocado and an egg for a much more satisfying and nourishing start to your day!

Struggling with the 3 PM Crash?

Do you find yourself reaching for sugary snacks or another coffee around 3 PM? This "afternoon slump" is often a sign of imbalanced blood sugar and can be exacerbated by too many refined carbs and not enough PFF in your diet.

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